How to prevent calf muscles from growing after hiking? Hiking is a relatively healthy exercise, and regular exercise can help you lose weight. How many times do you climb mountains every month? Don't want to grow muscles on your legs? There are many ways. Let's follow me to see how to prevent the calf from growing muscles after hiking.

How to prevent long leg muscles after hiking 1 article directory

First, how to prevent the calf from growing muscles after hiking?

Second, what are the exercise methods for stovepipe muscles?

Third, why do some people think that running calves are getting thicker?

How to prevent calf muscles from growing after hiking

1, calf stretching action to prevent calf muscle growth after hiking.

Hold the wall with both hands, put your hind feet on the ground, straighten your legs, and feel the feeling of calf stretching. Hold 15 second, repeat on the other leg, and do 3 groups for each leg.

Stretching of the front thigh (quadriceps femoris): standing on one foot, holding the wall with one hand, and pulling back with the other hand on the ankle or foot surface, feel the feeling of stretching the front thigh. Keep it at 15 and switch legs. Repeat. Stretch each leg three times. Be careful not to let your knees valgus when stretching. This action can also be done on the stomach or side.

Press your right knee to the left with your left elbow, and feel the feeling that the outer side of your right thigh is stretched. At the same time, twist the waist to the right and feel the feeling that the left waist muscles are stretched. After holding 15 seconds, the other side repeats these two actions.

2. Master landing skills to prevent leg muscle growth after hiking.

The most important skill of running to lose weight. Many MM runners will land on their forepaws, which is easy and labor-saving, but it is not suitable for mm runners with thick calves. The correct way to avoid calf thickening is to land on the heel, and then jog with the whole foot on the ground.

3. Organize activities to prevent calf muscle growth after hiking.

Generally, you can shake your arms, turn your waist, shake your legs, etc. Promote blood return and actively relax muscles.

Step on the steps with one foot and the heel suspended, and stretch the calf muscles up and down with the body weight.

4. Massage after hiking to prevent the calf from growing muscles.

Generally, it should be done after 20 ~ 30 minutes of exercise. At first, you can do nudging, kneading, pinching, pressing and patting, accompanied by local shaking and passive activities.

What are the exercise methods of stovepipe muscle?

1, the muscle root between the knee and ankle is stronger.

Sit in a chair with one leg bent on the other thigh and straight. The muscles of the calf must be tense. Perform on one foot 10~20 times and practice repeatedly. You can practice in the office or at home by yourself.

2, exercise the ankle, easily remove subcutaneous fat.

One hand holds the ankle, and the other hand holds the toe to make it rotate. Turn right 10 times, turn left 10 times, alternately. If you do this exercise often, you will be very sensitive to internode activities, and your steps will have a faint pleasure.

3. Tighten the calf muscles.

Hold the chair handle or the corner of the table and straighten your ankles. It has a tightening effect on the more developed muscles on the calf. After the muscle is strong, it can prevent the formation of subcutaneous fat. Repeat 10~20 times.

Tighten the thick calf

Sit up straight, put the book between your legs and clamp it hard.

Lift your feet slowly so that your calves and thighs are in a straight line. Keep the action for 15 seconds and repeat the action for 10 times.

Note: Pay attention to keeping the upper body straight as much as possible, and feel the calf muscles tense when lifting the legs.

Why do some people think that running calves are getting thicker?

People think that the thickening of the calf after running is mainly due to the following illusions or factors:

1, or the illusion of fatigue. Some people feel that their calves are very tired and tight when running, and think that their calves are "long and thick". In fact, this may just be an illusion.

2, just lactic acid accumulation Some people feel that the calf has hardened after running, which is considered to be muscle growth. In fact, it is only caused by the accumulation of lactic acid caused by exercise. I can't believe that after two days, I measured my leg circumference and it didn't get thicker.

3. The wrong running method caused by the wrong running will cause the calf to thicken. For example, high-intensity, intense anaerobic exercise may make the calf grow muscles, leading to the leg thickening, while aerobic exercise consumes sugar, fat and amino acids in the body and only subtracts excess fat.

How to judge whether a person's exercise belongs to aerobic exercise: when the heart rate is between (220- age ×85%) and (220- age ×65%), it belongs to aerobic exercise, and when the heart rate exceeds (220- age ×65%), it belongs to anaerobic exercise. Sugar is decomposed into lactic acid through anaerobic fermentation during anaerobic metabolism, which can make muscles tired and sore.

How to prevent calf muscles from growing after hiking? 2 Walking on foot must master three elements:

Speed: affects the speed of fat decomposition and walking. The faster the speed, the more fat you burn. You can specify the walking distance first, such as 3000 meters or 5000 meters, and then pursue speed. Walking at a certain distance can really achieve the purpose of consuming fat.

Time: According to the research, different sports are performed at different times, and the degree of fat consumption is different. Even if you walk fast on an empty stomach 1~2 hours in the morning, you will consume very little fat. Half an hour after dinner, the consumption of fat increases obviously, which is beneficial to lose weight. Walking for 40~60 minutes 2 hours after meals consumes the most body fat, which is the best time for walking to lose weight.

Distance: Regardless of the intensity of exercise, sugar is the first functional substance activated by the human body during exercise, and the proportion of fat consumption is not large. For example, when walking1000 meters, the fat consumption is only 2%, while walking 10000 meters is as high as 90% or more. It can be seen that the longer the walking distance, the more obvious the fat consumption. The secret of walking to lose weight is to walk at least 10 thousand steps every day. It takes about 20 minutes to walk to officially burn fat. Based on the average daily intake of 2 100 calories by adult men, the calories consumed by human body in basic metabolism and work and life are about 1800 calories, which means that 300 calories will be accumulated in the body, and it takes about 30 steps to consume 1 calorie, and 9000 steps to consume 300 calories.

I remind:

1, exercise properly, the time and distance should not be too long, and the range of exercise should not be too intense.

2, wearing a sports watch, it is best to have the function of measuring pulse and blood pressure, and can observe your body index at any time.

3, don't eat too much before walking, so as not to increase the burden on the stomach.

It's best to find a partner to walk with, increase communication and take care of each other when walking.